1 - Kev Pom Zoo Txhua Hnub Txiav Hnub nyoog
Cov zaub tsis zoo thiab tsis muaj calorie ntau ces lawv yuav tsum tsim muaj feem ntau ntawm kev noj haus thaum muaj hnub nyoog. Lawv yog cov nplua nuj hauv fiber ntau, muaj ntau cov vitamins thiab minerals, thiab cov yeeb yuj pigments muaj phytochemicals yuav muaj lwm cov txiaj ntsim kev noj qab haus huv.
Hmoov tsis, neeg feem coob tsis noj zaub txaus. Siv phau ntawv qhia no kom paub tias koj thiab koj tsev neeg yuav tsum tau noj pes tsawg khob zaub txhua hnub.
2 - Cov Me Nyuam Me Nyuam: 1 Ntiaj Teb Txhua Hnub
Cov menyuam me thaum muaj hnub nyoog ob rau peb xyoos yuav tsum noj ib khob zaub txhua hnub. Qhov ntawd yog ib khob kis thoob plaws rau hnub ntawd, tsis yog ib khob ntawm txhua pluas noj; ib qho kev pab rau ib tug me nyuam me tsuas yog ob los yog peb lub hli. Nws yuav siv txog 16 dia kom sib npaug ib khob.
Cov zaub ua noj feem ntau zoo tshaj plaws rau cov menyuam yaus vim hais tias cov me nyuam hauv lub hnub nyoog no tsis tas noj lawv cov zaub mov zoo li cov zaub nyoos tuaj yeem ua rau muaj kev txhawm chim. Hau, ci los yog ci zaub yog zoo dua cov zaub kib, uas muaj calorie ntau ntxiv los ntawm roj.
3 - Cov Menyuam: 1 txog 1 1/2 Khob Ib Hnub
Tub thiab ntxhais los ntawm hnub nyoog plaub mus rau yim xyoo yuav tsum noj 1 1/2 khob zaub txhua hnub. Ib qho kev pab rau ib tus menyuam yaus yuav tsuas yog peb lossis plaub tablespoons.
Cov ntxhais hnub nyoog cuaj txog kaum peb yuav tsum noj tsawg kawg yog ob khob zaub txhua hnub thiab cov tub hluas ntawm tib lub hnub nyoog yuav tsum noj 2 1/2 khob txhua hnub. Cov menyuam yaus uas nquag plias thiab tau txais yam tsawg 30 feeb ntawm qoj ib ce txhua hnub yuav tau ntau dua.
Cov menyuam tuaj yeem noj zaub ua ke ntawm cov zaub nyoos thiab cov zaub ua ke. Nqaij, ci los yog roasted zaub zoo dua li cov zaub kib, uas siab dua hauv calorie ntau ntau.
4 - Cov Hluas: 2 1/2 mus rau 3 Khaub Ncaws Ib Hnub
Teenage ntxhais ntawm hnub nyoog 14 txog 18 xyoo yuav tsum noj 2 1/2 khob zaub txhua hnub. Teenage cov tub hluas yuav tsum noj peb khob zaub txhua hnub. Cov tub ntxhais hluas uas ua hauj lwm thiab tau tsawg kawg 30 feeb ntawm qoj ib ce txhua hnub yuav xav tau ntau dua.
Cov tub ntxhais hluas yuav tsum tau noj ib qho kev sib xyaw ntawm cov zaub nyoos thiab zaub. Hau, ci los yog ci zaub yog zoo dua cov zaub kib, uas muaj calorie ntau ntxiv los ntawm roj.
5 - Cov Neeg Laus: 2 1/2 mus rau 3 Khaub Ncaws Ib Hnub
Cov txiv neej feem ntau ntawm hnub nyoog 19 txog 50 xyoo yuav tsum tau noj li peb khob zaub txhua hnub. Txiv neej muaj hnub nyoog 50 xyoo tsuas xav tau li 2 1/2 khob. Cov txiv neej uas tau txais yam tsawg 30 feeb ntawm qoj ib ce txhua hnub yuav tsum tau muaj ntau cov zaub.
Cov poj niam los ntawm hnub nyoog 19 txog 50 yuav tsum muaj li 2 1/2 khob txhua hnub, thaum cov poj niam muaj hnub nyoog 50 xyoo xav tau ob khob. Ib yam li cov txiv neej, cov poj niam uas muaj mob txhua hnub yuav xav tau ntau dua.
6 - Dabtsi Tseem Ceeb Npaum Li Cas?
Rau feem ntau cov zaub , ib khob yog vaj huam sib luag rau tus nqi uas yuav puv ib khob khob ib khob. Tab sis ib qho kev pab ntawm cov nplooj ntsuab nyoos zoo li spinach thiab lettuce yog ob khob, thiab yim ounces ntawm cov zaub los yog kua txiv lws suav kuj suav tias yog ib lub khob haus.
Tab sis koj yuav ua li cas yog tias koj tsis muaj lub khob ntsuas los sis hauv chav ua noj? Nov yog qee qhov kwv yees:
- Ob medium carrots
- Tsuas yog tsib broccoli florets
- Ib tug loj qab zib kua txob
- Ib qho qos yaj ywm loj
- Ib pob ntseg loj ntawm pob kws
- Ib nrab qos yaj ywm
- Ib tug lws suav loj loj
Source:
Teb Chaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Loo, MyPlate. "Tag Nrho Cov Zaub Hauv Zaub."